Pull Up Program
Week 1 Movement Sets Reps % of added 1RM Weight
Day 1 Weighted 4 6 50% 45
Unweighted 1 AMRAP
Day 2 Unweighted 1 AMRAP
Weighted 5 3 75% 65
Unweighted 1 AMRAP
Day 3 Unweighted
Week 2 Movement Sets Reps % of added 1RM Weight
Day 1 Weighted 4 6 55% 50.00
Unweighted 1 AMRAP
Day 2 Unweighted 1 AMRAP
Weighted 5 3 80% 70
Unweighted 1 AMRAP
Day 3 Unweighted
Week 3 Movement Sets Reps % of added 1RM Weight
Day 1 Weighted 4 6 60% 55.00
Unweighted 1 AMRAP
Day 2 Unweighted 1 AMRAP
Weighted 5 3 85% 75
Unweighted 1 AMRAP
Day 3 Unweighted
Week 4 Movement Sets Reps % of added 1RM Weight
Day 1 Weighted 4 6 65% 60.00
Unweighted 1 AMRAP
Day 2 Unweighted 1 AMRAP
Weighted 5 3 90% 81
Unweighted 1 AMRAP
Day 3 Unweighted
Week 5 (Deload) Movement Sets Reps % of added 1RM Weight
Day 1 Weighted 4 6 40% 35
Unweighted 1 AMRAP
Day 2 Unweighted
Weighted
Unweighted
Day 3 Unweighted
Commence the next cycle with percentages 5% higher, volume days with 5 more rep
Bodyweight 105
RIR Total Volume 1RM (weight added only) 15
x
2 x Week 1 November 19
3 x Monday Rest
x Tuesday
2 x Pull-Ups 1
65 x Squat 4x6 210
RIR Total Volume Bench 6x6 190
x Wednesday
2 x Pull-Up 2
3 x Squat 5x5 225
x 7.5 Bench 7x5 200
2 x Erg 10x500m
70 Thursday Rest
RIR Total Volume Friday
x Pull-Ups 3
2 x Squat 6x4 240
3 x Bench 8x4 215
x 10 Saturday (Test)
2 x Sunday
75 Bench 10x3 230
RIR Total Volume Squat 8x3 255
x 8.7 Deadlift 2x6 300
2 x 255
3 x
x 11
2 x
80
RIR Total Volume
55
days with 5 more reps
edit cells
Squat 1RM 350
Bench 1RM 230
Week 2 November 26 Week 3 December 3
Monday Indoors Monday Indoors
Tuesday Tuesday
Pull-Ups 1 Pull-Ups 1
Squat 4x6 220 Squat 4x6 230
Bench 6x6 200 Bench 6x6 210
Erg 10x500m Erg 10x500m
Wednesday Wednesday Rest
Pull-Up 2 Thursday
Squat 5x5 Pull-Up 2
Bench 7x5 235 Squat 5x5 245
Erg 5000m 210 Bench 7x5 220
Friday Rest Erg 5000m
Thursday Rest Friday
Friday Pull-Ups 3
Pull-Ups 3 250 Squat 6x4 250
Squat 6x4 225 Bench 8x4 235
Bench 8x4 Saturday (Test)
Saturday (Test) Sunday
Sunday 240 Bench 10x3 250
Bench 10x3 265 Squat 8x3 275
Squat 8x3 310 Deadlift 2x6 320
Deadlift 2x6 Erg Power
